Dr. Lori L Shemek

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Dallas, TX
Dr. Lori L Shemek

Health Expert * 4X Bestselling Author * aka "The Inflammation Terminator" * Podcast Host and Speaker

04/13/2026

The squat is a foundational movement for life.

If you can’t squat, you can’t rise from a chair, from the floor, or even walk upstairs.
Squats build the leg power that keeps you independent and mentally sharp.

One 10-year twin study found that greater lower-body strength predicted slower cognitive decline and better brain health.

Regular squatting triples leg strength, improves blood sugar, and increases bone density.

If you can’t do a deep squat or complete squat, you can do a half squat. Just do what you can. You don’t need heavy barbells either. Use goblet, machine, or body-weight variations that fit your body.

As I’ve mentioned before, Strong legs equal a healthy brain and a long life.

04/09/2026

The Morning Air Minute 🌞

Step outside within an hour of waking and stay there for one full minute, even if that’s all you’ve got. Morning light (not just sunlight) and fresh air help cue the body clock and can support alertness early in the day. Keep it tiny enough that it still happens on busy mornings.

04/05/2026

“Easter is the only time when it’s perfectly safe to put all your eggs in one basket” ~Evan Esar

🙏✝️❤️

04/02/2026

🦠 Exciting gut news! A new study highlights *Roseburia inulinivorans*, a friendly bacteria that often declines with age. In humans, higher levels link to better muscle strength (grip, leg press & more). In mice, supplementing it boosted grip strength by ~30%, increased muscle fiber size & even shifted fiber types!

This little microbe may help combat age-related muscle loss as we lose muscle starting in our late 30s. Future probiotics could be game-changers. 💪

To support it naturally, enjoy inulin-rich prebiotic foods like garlic, onions, leeks, asparagus, chicory root & Jerusalem artichokes — plus a Mediterranean diet full of fruits, veggies, whole grains, legumes & olive oil. 🌱🍅

03/31/2026

🧠 Important note on creatine & brain health research!

A new commentary highlights a key flaw in a 2024 meta-analysis claiming creatine supplementation boosts cognitive function in adults.

The issue? Double-counting — researchers treated multiple related cognitive test results from the same participants as if they were independent. This artificially inflates the stats and can lead to overly optimistic conclusions.

Similar problems have popped up before. After fixing the same error in another study, the overall memory benefit disappeared (except possibly in older adults).

Even the European Food Safety Authority (EFSA) flagged this and said no solid conclusions could be drawn from the data.

Bottom line: Great topic, but we need a proper re-analysis before we can confidently say creatine sharpens your mind.

Science moves forward with good corrections!

03/30/2026

Pu-erh Tea is a uniquely fermented tea with MANY health benefits.

Some of the Benefits:

-Prevents Fatty Liver
-Lowers Blood Sugar
-Aids Fat Loss
-Reduces Harmful Cholesterol
-Protects Brain Cells
-Promotes Gut Health (by increasing a very healthful gut bacteria - Akkermansia)

03/26/2026

Selenium Promotes New Brain Cell Growth.

Studies have shown that the mineral selenium may have powerful brain benefits.

Animal studies and human studies confirm that selenium can reduce age-related cognitive decline by increasing the formation of new brain cells (neurogenesis) in the area of learning and memory. Neurogenesis tends to decline as we age.

Low selenium levels have been associated with a decline in cognitive function, learning, memory and brain inflammation such as Alzheimer’s disease. Those with Alzheimer’s tend to have lower selenium levels compared to healthy people.

Selenium also acts as a powerful antioxidant, reducing oxidative stress, protecting against chronic diseases, and enhancing immune function. It supports thyroid health, improves fertility, and is linked to reduced risk of heart disease and cognitive decline

Protein foods from animals are generally good sources of selenium. Seafood, organ meats, and Brazil nuts are the foods highest in selenium

One can eat up to 2 Brazil nuts a day (highest in selenium) or 200 mcg. daily of selenium supplementation.

👉Remember your selenium intake and exercise to promote overall cognition and brain health.

03/23/2026

Hey everyone! 🌟 Exciting new research alert for anyone with the APOE ε4 gene variant (the one linked to higher Alzheimer’s risk—about 15-25% of us carry it).

A fresh study from JAMA Network Open (2026) followed over 2,100 older adults and found something surprising: **Higher intake of unprocessed meat or fish was tied to slower cognitive decline and up to 55% lower dementia risk specifically in APOE ε4 carriers.** In fact, those eating the most unprocessed meat basically erased the extra risk from their genotype—pretty game-changing!

Why? It might tie back to human evolution—APOE ε4 is an ancient allele from our hypercarnivorous ancestors. In meat-heavy historical diets, it likely helped survival. Fast-forward: in modern folks with this variant, unprocessed red meat or fish seems protective for brain health (think better episodic memory and less decline).

Key caveats:

- **Processed meat** was linked to worse cognition—no matter your genotype.

- Poultry vs. red meat ratio didn’t matter much.

- Benefits held across large cohorts, and even showed lower all-cause mortality in ε4 carriers eating more unprocessed meat.

This also highlights how one-size-fits-all diet advice might miss the mark for certain genetics.

03/18/2026

Did You Know? ✨

Creatine’s health benefits extend FAR beyond muscle and brain health. Here are some potential benefits based on available evidence:

1. **Bone Health**

Some studies suggest creatine may enhance bone mineral density, particularly in older adults or those engaging in resistance training, by supporting osteoblast activity and reducing bone resorption. This could help in conditions like osteoporosis.

2. **Metabolic Health**

Creatine may improve glucose metabolism and insulin sensitivity, potentially aiding in type 2 diabetes management. It can increase glucose uptake in cells, especially when combined with exercise.

3. **Cardiovascular Health**

Limited evidence indicates creatine might support heart health by improving energy metabolism in cardiac tissue, potentially benefiting those with heart failure or ischemic heart disease. It may also reduce homocysteine levels, a risk factor for cardiovascular issues.

4. **Anti-Inflammatory Effects**

Creatine has shown potential to reduce inflammation markers in some studies, which could benefit conditions involving chronic inflammation, though more research is needed.

5. **Immune System Support**

Emerging research suggests creatine may enhance immune cell function by supporting energy demands, potentially improving immune response under stress or in critical illness.

6. **Reproductive Health**

Preliminary studies hint at creatine’s role in improving s***m motility and energy metabolism, which could support male fertility.

Creatine goes far beyond just muscle health.

03/16/2026

A diet rich in omega-3s AND polyphenols is an excellent tool to resolve inflammation throughout the body promoting weight loss, brain health, slower aging and longevity.

Choose fatty fish such as wild cod, dark-colored veggies such as dark leafy greens, all teas, coffee, dark chocolate & fruits such as blueberries.

These foods have powerful impact.

03/13/2026

It’s important to know your vitamin D level ☀️

While not a direct, sole cause, low vitamin D levels are strongly associated with an increased risk of developing breast cancer and a higher likelihood of tumor progression. Studies show deficient women have a higher risk, especially postmenopausal, while sufficient levels may help control breast cell growth.

One study found that nearly 96% of breast cancer patients were vitamin D deficient.

Proper, high levels of vitamin D may have a protective effect, as it helps regulate gene expression to prevent cancer growth.

To ensure optimal levels, consider getting sufficient sun exposure, eating foods rich in vitamin D (e.g., salmon, mackerel), or supplementation.

03/11/2026

Interestingly, research has shown supplementing with the combination of Glycine & N-Acetyl Cysteine (NAC) or ‘Glynac’ can help improve key markers of aging - specifically reverses aging hallmarks in older adults (60+) but shows no significant benefit for young, healthy adults.

Improves mitochondrial function, DNA damage, insulin resistance, inflammation & several key aging markers along with muscle strength, cognition, & more!

With NAC and glycine being building blocks of glutathione, it’s not surprising that this combination improved and reversed multiple age-associated abnormalities including mitochondrial health, blood pressure, waist circumference and telomere health.

ncbi.nlm.nih.gov/pmc/articles/P…

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http://drlorishemek.com/

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